blueollie

Progress and regression

I decided at the last moment to do a 5K..at least a race billed as a 5K.

Day: crisp (40’s, breezy, sunny), though I felt warm when I started my warm up.
Course: flat; some wind. But it was a bit short; the Garmins that I saw got 2.96 to 3.02 miles; I’ll go with 2.96 though I might believe 3 miles. Garmins tend to read short.

Splits: 7:38 (wind aided), 7:55 (realistic), 7:55 (realistic for 1 mile, NOT for 1.1). Total: 23:27 (chip), which grades to 24:41 for 5K. Pace: 7:56. How I knew that I was doing better: I actually had a small lead on Dianne who got me back at the very end and she is usually 24:xx for this distance (around 24:30) and I was drawing a bead on Jerry Kolb; I could close on neither. Still I finished 37 out of 257 overall, and 25 out of 104 men.

The course did feature several hairpin turns (I counted 4 total) that slowed you down a bit.

When we started off, I told myself to calm down and enjoy the light show (the sun was behind us and the feminine spandex just shimmered…:-) )

I was unprepared to see people on their way back so quickly, but you do arrive at the first hairpin turn fairly quickly (half mile/800 meters?). I was even more shocked to see people behind me.

As we passed mile one we came to an intersection and I could see runners off to the left. We were told to “go straight” and so we did; we followed the signs. It turns out that the group in front of us had gone the wrong way (no direction) and evidently they went in a loop(?)…full loop…opposite direction.

easterseal5k2014

I was gaining on people who were fading and picked out Jerry and Dianne. I didn’t get them at mile 2 (15:33); the wind was now in our face. It wasn’t bad, but it was noticeable.

I finally moved on Dianne but she was to get me near the finish line. I was feeling “bad” but within reason; once again I didn’t attack the pain.

Afterward, I chatted, went to a path to walk a cool down, drove home, got a quick bite to eat and then hit the weight room.

Weights:
There seems to be a rule when I lift after a 5K race: the better the race, the worse my lifting.

I did the following (more machines than normal)

pull ups: 5 sets of 10; first sets were weak; latter ones were better.
rotator cuff
rows: Lifefitness machine: 3 sets of 10 x 90
abs: 3 sets of 10 of twist, sit back, crunch
bench: 10 x 135, 9 x 160, 7 x 160
military: I couldn’t even swing the dumbbells into position, so I used the Hammer Machine: 3 sets of 10 x 140 (70 each arm)
curls: machine: 3 sets of 10 x 70
pull downs: Lifefitness machine, 3 sets of 10 x 150

I did NOT do upright rows (sore forearm/elbows)

This year’s 5K-ish distance results:

19 April: 23:27 2.96 (24:40 5K, or 23:45 3 mile)
5 April 22:31 (2.8 miles) 25:05 5K
29 March CIDA 25:09 5K
1 March: 27:27 for 3.25 miles: 26:10 5K.

April 19, 2014 - Posted by | running, time trial/ race, weight training |

4 Comments »

  1. […] April: 26:47 5K (Bradley soccer 5K) 19 April: 23:27 2.96 (24:40 5K, or 23:45 3 mile) 5 April 22:31 (2.8 miles) 25:05 5K 29 March CIDA 25:09 5K 1 March: 27:27 for 3.25 miles: 26:10 […]

    Pingback by Bradley Women Soccer 5K 2014 « blueollie | April 26, 2014 | Reply

  2. […] April: 26:47 5K (Bradley soccer 5K) 19 April: 23:27 2.96 (24:40 5K, or 23:45 3 mile) 5 April 22:31 (2.8 miles) 25:05 5K 29 March CIDA 25:09 5K 1 March: 27:27 for 3.25 miles: 26:10 […]

    Pingback by 5K: Run to Remember 2014 « blueollie | May 3, 2014 | Reply

  3. […] the Cure 25:27 5K 3 May Run to Remember 24:17 5K . 26 April: 26:47 5K (Bradley soccer 5K) 19 April: 23:27 2.96 (24:40 5K, or 23:45 3 mile) 5 April 22:31 (2.8 miles) 25:05 5K 29 March CIDA 25:09 5K 1 March: 27:27 for 3.25 miles: 26:10 […]

    Pingback by Oh well….disappointing race but… « blueollie | May 10, 2014 | Reply

  4. […] the Cure 25:27 5K 3 May Run to Remember 24:17 5K . 26 April: 26:47 5K (Bradley soccer 5K) 19 April: 23:27 2.96 (24:40 5K, or 23:45 3 mile) 5 April 22:31 (2.8 miles) 25:05 5K 29 March CIDA 25:09 5K 1 March: 27:27 for 3.25 miles: 26:10 […]

    Pingback by First 6 months of 2014: athletic summary « blueollie | July 6, 2014 | Reply


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